- 4 September 2023
The Silent Killer: How to Reduce Sodium Intake for Better Blood Pressure Control
Having too much sodium (salt) in our diet can increase the risk of high blood pressure, heart attack, and stroke. Conversely, reducing salt intake can also help lower the risk of high blood pressure and protect against cardiovascular disease.
What is sodium?
Sodium is a mineral that’s found in salt. It helps transmit nerve impulses, keeps muscles working properly, and maintains the body’s fluids in balance. Every time you have salt in your food, you are introducing sodium into your meal. But the salt we consume is not only from the salt we add to our food. There is lots of hidden sodium in processed foods, fast food, soups, instant noodles, sauces and dressings, cheese, and others.
How much sodium (salt) is too much?
The World Health Organization’s (WHO) recommended daily limit is 2,000mg of sodium, which is equivalent to 1 teaspoon of salt (5g). However, Singaporean’s average daily sodium intake has been reported to be around 3600 mg, or almost equivalent to 2 teaspoons of salt, with 90% exceeding the daily limit, which is almost double the recommended intake! The excessive sodium intake in Singaporeans’ diets can be attributed to various factors.
There are few contributing factors:
- High consumption of processed foods and fast foods, which are often loaded with high amounts of sodium and preservatives. The taste of these foods is usually very enchanting and increases one’s appetite. Additionally, these products tend to be convenient and easily accessible, which is perfectly suited for the busy lives of people nowadays.
- The local food culture is high in sodium content. The dishes we find in street food, hawker centers, or restaurants often contain ingredients like soy sauce, fish sauce, tom yum paste, and various condiments that are rich in sodium.
What happens when we consume too much sodium?
Sodium is essential for the regulation of blood pressure, but we only need a small amount— approximately 500mg per day for vital functions. This amount is equivalent to just a quarter teaspoon of salt.
Consuming a high intake of sodium foods leads to high sodium concentrations in the blood, which leads to water retention in our bodies. Increased blood pressure → Strains the blood vessel walls → Arterial walls thickens to cope with the strain → Narrowing the space inside the arteries.
This cycle of elevated blood pressure can cause blood vessels to rupture or the formation of blood clots, leading to a heart attack or stroke.
Navigating High and Low-Sodium Food Choices
The majority of the sodium we consume is derived from the addition of salt to packaged or processed foods, while only a minimal portion is naturally present in original foods.
Foods that are high in sodium:
- Processed and Frozen Foods – chicken nuggets, sausage patty, bacon;
- Condiments – ketchup, curry sauce, BBQ sauce
- Canned – canned soup, canned ham, luncheon food
- Salty snacks: Potato chips, salted nuts
- Bread and bakery products: bread, rolls, and pastry
- Instant noodles
Foods that are low in sodium:
- Fresh fruits and vegetables: grapefruit, orange, strawberry, cabbage, and cucumber
- Lean proteins: chicken breast, shrimp
- Herbs and spices
- Plain yogurt
- Nuts and seeds
Tips to reduce your salt intake
When doing grocery shopping:
Look out for the Healthier Choice Symbol, compare the sodium content on the Nutrition Information Panel (NIP) and choose products that are lower in sodium.
Products lower in sodium
- Contain at least 25% less sodium compared to similar products in the same food category
- Eg: Sauces, sauces, canned and processed meat, Nuts and seeds.
Avoid products that have salt and sodium listed among the first three ingredients on the ingredient list.
Here are sodium-related terms commonly found on food packages along with their corresponding definitions:
Sodium-Related Term | Sodium Content per Serving |
Salt/Sodium-Free | < 5mg |
Very Low Sodium | ≤ 35mg |
Low Sodium | ≤ 140mg |
Reduced Sodium | ≤ 25% less sodium compared to the regular product |
Light in Sodium or Lightly Salted | ≤ 50% less sodium compared to the regular product |
When having outside food:
- Order less or no gravy foods / Separate the gravy
- Request less salt or sauces added during cooking
- Limit sauces at the table
- Choose plain rice instead of flavored rice
- Avoid drinking too much soup
When preparing food at home:
- Choose fresh foods and limit processed foods.
- Use herbs and spices (black pepper, garlic, chili or lemon juice) instead of salt to enhance flavor
- Restrict the quantity of salt you add when cooking and eating
- Substitute salty snacks such as potato chips, popcorn, salted nuts, and crackers with fresh fruits
Common Foods & Seasonings with Excessive Salt Content
Instant noodles
One packet of dry instant noodles (200g) contains a high sodium content of 1408mg. Therefore, if eating instant noodles as a meal, you are recommended to choose light food for the next meal to balance it.
Burger
The Double Whopper with cheese burger is undeniably delicious; however, the sodium content of the burger is also significant and should not be overlooked. Specifically, one burger weighing 375g contains 1451 mg of sodium. It is crucial to be mindful of this high sodium content as excessive sodium intake can have adverse health effects.
Luncheon meat
Luncheon meat lovers, please take note. While luncheon meat may be tempting and delicious, it’s important to be aware of its sodium content. Even a small piece weighing approximately 46.7g contains around 389.95mg of sodium. To maintain a balanced diet, it’s crucial to consume luncheon meat in moderation and be mindful of its sodium content.
Canned foods
Airfrying canned satay chicken offers convenience, but it’s important to consider the high sodium content associated with it. Consuming one can of air fried canned satay chicken can result in an intake of approximately 3800mg of sodium. Such a high sodium level should be taken into account when considering its regular consumption as part of a balanced diet.
Curry fish noodles
Indulging in a bowl of curry fish noodles for dinner can be a tempting and satisfying choice. However, it’s crucial to be aware that consuming the entire bowl can contribute to a significant sodium intake of 4074mg. This high sodium content should be taken into consideration when including it in your meal plan.
Seasonings
Seasonings are commonly used to enhance the flavor of dishes however at the same it is also contributing sodium content to a meal.
Seasonings | Sodium Content (mg) |
1 teaspoon of salt | 2000 |
1 cube of stock cube | 1840 |
1 teaspoon of monosodium glutamate | 620 |
1 teaspoon of light soy sauce | 365 |
1 teaspoon of oyster sauce | 345 |
1 teaspoon of dark soy sauce | 200 |
1 teaspoon of chili sauce | 70 |
1 teaspoon of tomato ketchup | 60 |
It’s important to consider the cumulative sodium intake when using multiple seasonings in a recipe. It’s better to alternate it with natural flavoring like garlic, onion, bell pepper, ginger and others.
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